The Cell Gym – WOD
Warm-up
Warm Up Hamstrings and core (No Measure)
3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom
Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass
Strength
Clean Pull (5@110% 4x)
based off your 1RM. Low butt set, shrug onto toes at the top. Return to floor without dropping.
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
20 min AMRAP
500m Row
12 Ring Rows
15 Wallballs 20/12
40m farmer carry 50/30 (each hand)
Metcon (AMRAP – Rounds and Reps)
SPORT
20min AMRAP
500m Row
10 pullups
15 wallballs 20/14
40m Farmer Carry RX-50/30 RX+ 70/50 (each hand)
Active Recovery
Metcon (Time)
4x1500m / 2 min easy
row four 1500 m pieces. Row for two minutes at light pressure between each 1500.
button sequence
PM3/PM4:BDCDBAAAAABBE
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